Friday 1.4.2018 (Deload Week)

2019 Qualifier Athletes

Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats

“Bee’s Knees”
5 Rounds:
15 Wallballs (30/20, Females 9′ Target)
50′ Sandbag Carry (150/100)
15/10 Assault Bike
50′ Sandbag Carry (150/100)

Rest 2 Minutes Between

Swim Conditioning
20 Minute Continuous Tempo Swim

Every 100 Meters: 75 Meters Light, 25 Meters Hard

2019 Open Athletes

Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

“Bee’s Knees”
5 Rounds:
1 Minute Wallballs (20/14, Females 9′ Target)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest